Ardha Chandrasana Half Moon

Foundations of Posture:

Begin with your feet either hip widths apart or toes together Inhale the arms over your head.  You can choose to either have your arms straight (in line with your shoulders) or palms together with the index finger extended. Note: if this is challenging you can choose to keep your hands on your waist. Draw your inner thighs back to open the space in the pelvis, then keeping your inner thighs rolling back tuck the tailbone into the openness of your pelvis while keeping the shins stable and feet firmly planted on all sides. Draw the muscles of the legs up as you root down into the heel. Elongate the torso from the waist to the armpits and reach through the crown of your head. Press down into your feet as you arch over to the right and your hips move to the left. You want to make sure you are not collapsing on your right side - keep an equal length on both sides of the torso as you lengthen and lift. Shoulders should remain in one line at all times. To release: Inhale, press into your heels and come back to center.  Realign the body and repeat on left side.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.